Place the left hand in front of your lower abdomen, palm facing the body. Raise the left hand up vertically, until it reaches a position above your head. While the left hand is ascending, the right hand rotates around it clockwise, until both hands are above the head. Use both hands to tie a knot. Repeat three times and the third time tie the knot three times, fixing your attention and the Kundalini above the seventh chakra.
Hold the left hand out on your lap, palm upwards. Place your right hand over your left hip and slowly raise your right hand over your head and down the right side of your body. Then raise the right hand up the right side, over your head and down the left side. This is one bandhan. Repeat seven times.
For tingling heat or heaviness on the left hand: hold the left hand out, palm upwards; place the right hand on the earth, or direct it towards the earth.
For tingling heat or heaviness on the right hand: hold the right hand out, palm upwards; bend the left arm up from the elbow and direct the palm towards the back.
This is best done the last thing at night before going to bed. Sit comfortably in a chair with your hands on your lap, palms upwards, fingers directed towards Shri Mataji’s photograph. Place your feet in a bowl of warm water containing a handful of salt. Meditate while soaking your feet for 10 to 15 minutes. Rinse and dry your feet. Then flush the waterdown the toilet and wash your hands.